18/02/2025
Understanding Low Back Pain: Causes, Treatment, and Prevention
Low back pain (LBP) is one of the most common musculoskeletal complaints, affecting millions worldwide. Whether it’s a dull ache after a long day or sharp pain that limits movement, low back pain can significantly impact daily life. As a physiotherapist, I want to help you understand the causes, treatment options, and simple exercises to prevent and manage LBP effectively.
Common Causes of Low Back Pain
1. Muscle Strain & Ligament Sprains
Overuse, heavy lifting, or sudden movements can strain muscles and ligaments in the lower back.
2. Herniated Disc (Slipped Disc)
The spinal discs act as cushions between vertebrae. A herniated disc can press on nearby nerves, causing pain, tingling, or numbness.
3. Sciatica
Compression of the sciatic nerve, often due to a herniated disc or muscle tightness, can cause radiating pain down the leg.
4. Poor Posture & Sedentary Lifestyle
Sitting for long hours with poor posture can put extra stress on the lower back, leading to stiffness and discomfort.
5. Degenerative Disc Disease
6. Aging can cause the discs in the spine to wear down, leading to chronic pain and reduced mobility.
7. Spinal Conditions (e.g., Scoliosis, Spinal Stenosis)
8. Structural abnormalities in the spine can contribute to chronic low back pain.
9. Obesity & Weak Core Muscles
Extra weight puts pressure on the lower spine, and weak core muscles fail to provide adequate support.
Effective Physiotherapy Treatments for Low Back Pain
1. Manual Therapy & Mobilization
Hands-on techniques to relieve muscle tension and improve spinal mobility.
2. Postural Correction & Ergonomic Advice
Teaching proper posture and setting up an ergonomic workstation to reduce strain on the back.
3. Strengthening & Stretching Exercises
Targeted exercises to improve core strength and flexibility, preventing recurrent pain.
4. Electrotherapy (TENS, Ultrasound, etc.)
Pain-relief modalities to reduce inflammation and promote healing.
5. Dry Needling & Cupping Therapy
Alternative techniques to relieve muscle tightness and improve blood flow.
6. Education & Lifestyle Modification
Guidance on activity modification, weight management, and daily habits to support spinal health.
Simple Home Exercises for Low Back Pain Relief
✅ Pelvic Tilts – Strengthens the lower back and core.
✅ Cat-Cow Stretch – Improves flexibility and reduces stiffness.
✅ Bridges – Strengthens glutes and core to support the spine.
✅ Child’s Pose – Stretches the lower back and relieves tension.
✅ Knee-to-Chest Stretch – Reduces tightness and improves spinal mobility.
How to Prevent Low Back Pain
✔️ Maintain good posture while sitting, standing, and lifting.
✔️ Stay active with regular low-impact exercises like walking and swimming.
✔️ Strengthen your core and back muscles.
✔️ Avoid prolonged sitting—take breaks to stretch every 30–60 minutes.
✔️ Use a supportive mattress and proper sleeping positions.
✔️ Maintain a healthy weight to reduce spinal stress.
When to Seek Professional Help?
⚠️ Persistent pain lasting more than 4–6 weeks.
⚠️ Numbness, tingling, or weakness in the legs.
⚠️ Pain worsening at night or with rest.
⚠️ Loss of bladder or bowel control (seek immediate medical attention).
If you're struggling with low back pain, physiotherapy can help! A personalized treatment plan can relieve pain, restore mobility, and prevent future issues.
Video Courtesy:
